Simple or fast carbs — compounds consisting of one or two molecules of monosaccharides.
They are divided into two groups:Monosaccharides contain one sugar unit (glucose, galactose, fructose);Disaccharides, formed by residues of two molecules of monosaccharides (maltose, lactose, sucrose — ordinary sugar).
Simple carbohydrates (sugars) have a high glycemic index, have a very sweet taste and soluble in water.
Products containing fast carbohydrates:
- Sugar composed of glucose and fructose
- Confectionary (biscuits, muffins, cakes, cookies, pastries, candy and other sweets)
- Sweet fruits and berries
- Ice cream
- Sugary drinks
- White bread
The main property of simple carbohydrates — very quick absorption by the body. Once in the body, simple carbohydrates are broken down into glucose which is instantly absorbed into the blood, saturating all tissues and organs quick energy. After rapid absorption of carbohydrates is fast and their combustion, and within 30 minutes they will run out completely.
What are simple carbohydrates?
The fact is that during heavy intense training, depleted muscles require tremendous amounts of energy. The use of slow-carbs will not bring in this case the desired effect as they are absorbed slowly over several hours. Here are just need fast carbs in order to allow your body to fill the carbohydrate requirements from the expenditure of energy. Thanks to the instant absorption of simple carbohydrates from the gastrointestinal tract, they cause an immediate increase in blood sugar levels and high insulin spike.
Insulin, acting as a transport hormone, showing in this case a positive impact. In result muscle fibers quickly and in the appropriate amount will receive the necessary nutrients and large amounts of energy. All this will allow the body to recover faster after a workout and slow down the production of catabolic hormones that contribute to muscle breakdown.
Carbohydrates in the diet
Fast carbohydrates should not be taken during muscle mass or losing weight, in any case, they will have a negative impact on the body. The use of fast carbs in small doses, will be useful only when you set the mass during the carbohydrate window, when the body lays heavily glycogen (energy reserve) in the muscle tissue. Carbohydrate window occurs immediately after the workout and lasts for approximately 25-40 minutes. To achieve a positive training effect you need to close it the carbohydrate window, taking the world's fastest absorbing carbohydrates in the amount of 50-100 g. Very suitable for this pastry, honey, juices, fruits and other foods containing sucrose, fructose, lactose and other fast carbs.
The intake of simple carbohydrates in the second half of the day before going to sleep will have to figure the biggest danger. With the rapid saturation of blood glucose is possible to block the secretion of HGH, and those simple carbohydrates that are not metabolized during sleep will be stored in fat.
If you have the desire to possess a beautiful figure, try to eat these foods in small quantities.